23W Members Spotlight: Natalie Jiricek

By Dee

Introducing our 8 week Summer Reboot Challenge Muscle Gainer, Natalie Jiricek!

Nat has been a 23W member for a while now, and her main goal for the challenge was to get stronger and gain some more muscle mass. She had a challenging start after a foot injury flared up, but she stayed invested in her training, was motivated by our 5-week Chin-Up progression program, and did not let her injury stop her! 

Nat achieved these results over the 8-week period:

  • 2.4kg of Muscle Mass gained
  • 4% Body Fat Percentage drop

And I just wanted to add – this muscle mass increase is a members-record breaker at 23W! Continue reading to hear about Nat’s Challenge journey.

How long have you been working with 23W?

18 months

What got you started on this journey?

I started at 23W because I wanted access to heavier weights, more equipment, and guidance on how to get stronger!

What was your initial goal?

To get stronger

What was your biggest challenge at the start?

Getting put back in a moonboot for stress fractures in my foot!

What result did you achieve?

Increase 2.4 kg muscle, lose 2.7 kg body fat mass

How have you changed?

Stronger upper body!

What was your biggest challenge going through the process?

Limited in what I could do due to my injury (hence upper body focus), and staying motivated when I didn’t feel like I was making progress (my weight stayed the same over the 8 weeks). Peri-menopause symptoms also did not help…..

What were your biggest learnings?

Better understanding of protein requirements, how to fit four sessions a week in, cementing some good habits – cutting back alcohol, limiting coffee to before 2 pm, prioritizing sleep.

How would you describe your journey?

I liked having a focus and variety of elements in the challenge to tune in to (not all of them were for me, but there were enough options that I still felt like there was enough to stay engaged). I have also noticed a change in other activities – hiking with a pack in Tassie felt easier, paddling out when surfing feels easier – which makes me very happy!

What was it like working with the 23W and the other girls in the community?

Always a pleasure!

What’s next for you?

Finishing my chin-up progression plan (and maybe doing a chin-up) – then building my lower body strength back up and doing all my rehab!

Is there anything that you really want to say?

Thanks to the team for being so accommodating of my injury and keeping me on track. I did not expect to see such progression – so it’s really encouraged me to keep going and see what else I can achieve.

Leave a Comment

Your email address will not be published.

Our founder

Ange Drake is an personal trainer, women’s empowerment coach and fitness blogger in the northern suburbs of Melbourne. She is the director of one of the few womens’ only strength training gyms in Melbourne, 23W. Ange helps women to learn how to use strength based training, nutritional strategies and a positive mindset to transform their bodies, relationship with food and mind.

Your fitness style

Can’t decide which of our packages is best suited for you? Take our questionnaire to help you decide!

You may be
interested in

Leave a Comment

Your email address will not be published.

Leave a Comment

Your email address will not be published.

find your fitness style

Can’t decide which of our packages is best suited for you? This questionnaire is designed to help you decide!!


Be the first

Be the first to know about our latest challenges, packages, exclusive workshops and events.

Contact us

Don't be shy!